Swimming is one workout I would do probably almost daily except for one problem…I don’t know how to swim! I’d like to burn a buttload of calories with swimming but until I get the opportunity to learn, those of you who can swim can take advantage of this great calorie burning workout.
There are many benefits to swimming, particularly for the calorie burn: 750 or more calories per hour. Besides that, it also builds your endurance, strength, and cardiovascular fitness. It can also be relaxing (from what I’ve read – I wouldn’t know myself.)
It is also low impact compared to other forms of exercise. When immersed to the waist, your body bears just 50% of its weight; immersed to the chest, it’s 25%-35%; and to the neck, 10%. [source: WebMD.com]
- 30-45 minutes per session
- Four to five sessions each week
- Don’t doggie paddle. For a novice, the backstroke is the easiest, then the sidestroke, breast stroke, and freestyle.
- Tread water for three minutes, then stretch on a mat outside the pool.
- Swim 10 lengths of 50 meters each. Rest 30 to 45 seconds after each lap.
- “Beginners should try to add 100 or 200 meters every week,” says Smith.
- Swim 200 meters (two Olympic-size laps), then stretch out.
- Swim 100 meters, then hop out of the water and do 10 pushups and 20 crunches. Rest for 30 to 45 seconds. Repeat for 10 sets.
- If you usually perform an upper-lower-body split, substitute body weight squats for pushups on leg days.
Do you swim regularly? How do you like it?